Let's make it clear, everyone has six pack abs, even a man who trains infrequently just because this is the way the muscles are arranged but a six-pack will only become visible when the percentage of fat in the body is low.
Of course, the appearance of the belly depends on the development of the abdominal muscles. Roughly speaking, if you practice long and efficiently, the six-pack will be visible even when you carry more fat and if the abs are not trained enough, it will only be visible at an extremely low-fat percentage.
In any case, the visibility of a six-pack depends primarily on the percentage of fat in your body. So, reaching the desired result depends on a diet and then practice the workout which we will show you further.
If you do crunches day and night but the results are still not visible, you should change the exercises. Today we want to show you the exercises that will make your abs toned in a short time. They will take no more than 15 minutes a day.
#1. Bird Dogs
- Position yourself on all fours with knees underneath the hips and wrists under the shoulders. Engage your abs and keep your spine neutral, pulling the shoulder blades towards the hips.
- Lengthen the left leg until it is straight out and in line with your hips while simultaneously raising and straightening your right arm until it is parallel to the floor. Keep your head and shoulders aligned at all times.
- Gently lower your arm and leg back to the starting position and alternate with the other arm and leg.
- On a mat or comfortable surface, lie on your left side. Place your left hand behind your head while placing your right hand across your body.
- Bend your stacked knees so that your feet are behind you. Begin the movement by lifting the left knee up while keeping the feet together.
- Pause at the top of the movement and slowly lower your left knee down to the starting position.
#3. Cross Body Mountain Climbers
- Assume a push-up position. Core is tight. Back is flat. Hands are underneath the shoulders. Head is in neutral position.
- Bring one knee up towards your chest and twist towards the opposing elbow. (Ex: Right knee to left elbow.)
- Contract the core and return the leg to the starting position. Alternate between legs.
- Stand straight with your feet shoulder width apart and hands by your sides. This is the start position. In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.
- Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)
- Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together. Complete 1 full push up.
- Jump your feet forward to just behind your hands. Use an explosive motion to push through your heels and return to the start postion. Repeat.
#5. Plank Jacks
- Get into a pushup position with hands under shoulders and body straight from head to toes. Engage your core and bend your elbows, keeping them in towards the body.
- Lower your body towards the floor. Straighten your arms and quickly jump the feet forward to outside of the hands.
- Jump back to starting position.
#6. Lying Leg Raises
- Lie on your back on a mat with hands under your lower buttocks on either side to support your pelvis.
- Legs straight out in front of you, ankles together and feet slightly off the floor. Keep your knees straight and raise your legs by flexing the hips until they are completely flexed.
- Return to starting position.
#7. Goblet Squats
- Stand with your feet shoulder width apart while holding a light dumbbell to your chest. You should hold the dumbbell by one end between your hands, with the other end extending down your torso. This is the start position.
- Squat down keeping your slightly arched and pushing your hips back. Continue down until your thighs are parallel to the floor. Hold for a count of one.
- Return to the start position. Repeat.
#8. Cobra Abdominal Stretch
- Lie face down with your hands under your shoulders. Point your feet downwards to lengthen your spine.
- Slowly push your torso up as far as you comfortably can – try to get your hips to rise off the floor slightly.
- Hold the stretch and then lower down to starting position.
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